Strength


Power or Squat Clean & Jerk (Wk 3 of 6)
7 x 1 Working up to 80-90%
3 x 1 @ 80-90%

WOD 


Complete for Time..

15 Power Cleans 115/75
15 Front Squats
15 TTB

12 Power Cleans 135/95
12 Front Squats
12 TTB

9 Power Cleans 145/105
9 Front Squats
9 TTB

6 Power Cleans 165/115
6 Front Squats
6 TTB

3 Power Cleans 185/130
3 Front Squats
3 TTB

(16 MIN TC)

Mod Key


P: 55/35-65/45-75/55-85/60-95/65, Hanging Leg Raise
RX: As Prescribed
C: 155/105-175/120-195/135-215/150-235/165

Extra Conditioning


50 GHD Back Extensions

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Scorpion Stretch (pec/shoulder/chest)



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